NSEE CrossFit

NSEE CrossFit Established 2014

Posted: November 24, 2014

Warm Up- 5 Minutes                 5 Push Ups                 10 Air Squats                                           15 Skips/ Double Unders WOD- 6 Minute AMRAP           2 Push Ups           2 Sit Ups           2 Long Jumps           2 Burpees           2 Run   

Posted: November 7, 2014

Warm Up- 30/30 Movement Game- Hungry Hippo PR Day!- Partner Up and set your 1 minute PR!

Posted: November 4, 2014

Warm Up- Agility/ Movement Skill- Athletic Stance,Quick, Powerful Starts, Sprints                          WOD-  5 Air Squats                                                       5 Burpees                                                       5 Push Ups                                                       1 Sprint

Posted: October 30, 2014

Warm Up- Ghosts, Goblins and Critters Skill- Push Ups, Planks and Air Squats WOD- Air Squat Sally

Posted: October 27, 2014

Warm Up - Ghosts, Goblins and Critters Skills-  Handstand Push Up Progressions WOD-  EMOM 8 Minutes            3 Burpees            6 Squats            9 Push Presses            (if you finish sprint 20m)

Posted: October 24, 2014

 Warm Up- Skip Agility Drills  Skill- Balance  WOD- 5 Push Ups         5 ROUNDS FOR TIME                                     10 x 20m Run                                     15 Sit Ups                                     20 AirSquats                                     25 Mountain Climbers                                     30 Skips  

Posted: October 22, 2014

Warm Up- Med Ball Slams                 Bearcrawls                 Sumo Deadlifts Skill Review WOD- Bring the Noise  8 Minute AMRAP                               1 Wall Climb                               20 Meter Sumo Deadlift (Mat Flip)                               10 Sit Ups                               20 Meter Sumo Deadlift (Mat Flip)

Posted: October 21, 2014

Double Unders

Instructional Video on Double Unders

Posted: October 21, 2014

Warm Up- Group Movement Skills- Pistol Progressions           Double Unders WOD- Crazy 8's AMRAP 8           8 Push Ups, 8 Sit Ups, 8 Skips or Double Unders and 8 Box Jumps

Posted: October 15, 2014

Warm Up- Montain Climber/ Run Ladder (5/2)  5 Minutes Skill- Front Squats (Elbows Up!) WOD- 15,12,9,6,3 of Front Squats and Push Ups with a 50m Run after each completed round Hand-Eye Coordination Challenges With Bean Bags 

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